December 2015

Thursday December 31st

 

Metcon

Teams of Two

10 RFT

9 DB Strict Press
6  Deadlifts
24 Ring Rows
24 Tuck Jumps
 

Deadlift Weights

225/185 Men
165/135 Women
 
Advanced Athletes can do 12 Strict Pull Ups instead of Ring Rows
 
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Wednesday December 30th

Practice

100 Double Unders

5 Min Cap

Skill (Empty Barbell)

8 Min EMOM

Strict Press
Push Press
Push Jerk
Split Jerk
 

Then

8 Min EMOM

High Hang Power Clean
Hang Power Clean
Hang Clean
 
 

Metcon

3 RFT

10 Ground to Overhead 
20 Ball Slams

8 Min Cap

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Tuesday December 29th

Strength

Back Squats

Spend 20 Min Working Up to a 10RM

No more than 4 attempts at a 10RM after warming up.

Metcon

4 RFT

20 Goblet Squats
10 Burpees
10 Pull Ups
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Monday December 28th

Deadlift

7-7-7-7

 

Rest 10 minutes, then

 

Metcon

2 RFT

 

40 Feet Anchored Sit Ups
20 Deadlifts 
 

Men 185/155

Women 135/115

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Sunday December 27th

 

Skill

OHS

Review Movement Standards Then Perform

9-7-5

Reps of OHS with perefect form with 60 secs rest between Rds

 

Metcon

4 Rds

20 T Drill Push Ups
30 KBS
40 Scottish Get Ups 
50 Two Handed Target Touches
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Saturday December 26th

Metcon

Parter WOD

One partner works at a time

5 Rds 
 

50 Weighted Step Ups 
50 KB Press (Alt Arms)
50 DB Power Snatches 
50 Cal Row or 1000 M Run  or 60 Cals on AD

One Partner must complete 10 reps of each movement, before the next partner does the next 10 reps.

You must finish all 50 burpees, before moving onto 50 Wall Balls and so on.

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Thursday December 24th

Twelve Days of CrossFit

(Courtesy of Pioneer Valley Crossfit )

Day 1.....1 Deadlift
Day 2... 2 HSPU and 1 Deadlift
Day 3… 3 Weighted Jump Squats , 2 HSPU, and a Deadlift.
Day 4… 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 5… 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 6… 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 7… 7 TTB, 6 KBS, 5  Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 8… 8 Burpees, 7 TTB, 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 9… 9 Goblet Squats, 8 Burpees, 7 TTB, 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 HSPU, and a Deadlift.
Day 10…10 OH Lunges, 9 Goblet Squats, 8 Burpees, 7 TT,B 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 Push Ups, and a Deadlift.
Day 11... 11 Sit Ups, 10 OH Lunges, 9 Goblet Squats, 8 Burpees, 7 TTB, 6 KBS,  5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 Push Ups, and a Deadlift
Day 12... 12 Cal Row, 11 Sit Ups, 10 OH Lunges, 9 Goblet Squats, 8 Burpees 7 TTB, 6 KBS, 5 Push Press, 4 Strict Pull Ups, 3 Weighted Jump Squats, 2 Push Ups, and a Deadlift
 

Deadlift Weights 225/185 Lbs (M) 165/135 (W) We will share bars

Goblet Squats 55/35Lbs DB

KB Weight 53/35

Push Press 45/35  (DO NOT DROP THE BAR)

OH Lunges 45/25 Plate (Each leg)

TTB Scale is Leg Raises either hanging or on the ground

One Ab Mat for the HSPU.  If you can't do HSPU than the scale is 2 Downward Dog Push Ups or 4 Regular Push Ups

Strict Pull Up Scale is Ring Rows. Ring Rows should be difficult 

 
Less Than 3 months: You Start with Day 9 then do Day 10 then  Day 11 and Finish with 12
 
 

45 minute cut-off. This is a grinder.  If you look like you’re red-lining, the coach will cut you off. Don”t give them any guff. 

 
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Wednesday December 23rd

Strength

Strict Press

2-2-2-2-2

Rest 10 minutes then

Metcon

3 Rds

20 Front Squats 
20 Push Press

 
Rest 2 Mins between Rds

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Tuesday December 22nd

Strength

Power Clean

Spend 20 Mins Working Up To A Heavy Triple

Metcon

2 RFT

50 DU's (2 mins  of Practice or 150 SU's)
35 Abmat Sit Ups
25 Power Cleans 
 
No more than 3 Touch And Go Reps before you must dump the bar and reset.
 
Anyone less than 6 months will do 
100 SU's
Then 
5 Rds
5 Ab Mat Sit Ups
3 Power Cleans
Repeat 1 more time
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Monday December 21st

Metcon

 

2 Rds

2 minutes max calories rowing
1 minutes rest
2 minutes max reps wall balls
1 minutes rest
2 minutes max reps renegade rows
1 minutes rest
2 minutes max reps burpees
1 minutes rest
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